CFW Workout Of The Day
T & I were fortunate to go to the CrossFit Goal Setting seminar this past weekend. I got to meet and listen to an athlete/coach that I’ve been following since 2007! Greg Amundson is one of the original CrossFit monsters! His class on Saturday was awesome!! Get ready for us to teach/help you guys become […]
Big weekend for some of our CFW Family!!! Heather (pictured above) is getting married!! Yea!! And Jason Dickenson is competing in a full distance Ironman!!! __________ Run 400m Walk 400m to recover x4 __________ ****ATTENTION**** There will NOT be an ATB Community workout this Saturday. We WILL have yoga at the box at 8:30am. Hope […]
Fran 21-15-9 Thrusters (95/65#) Pull Ups __________ Strength Under Pressure Bear Complex 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press 5 Rounds with rest between rounds to load up. There are several versions of the Bear Complex. We will be using the […]
Deadlift 5-5-5-5-5 __________ Strength Under Pressure Pull Up Ladder (to 15 minutes) Every minute on the minute perform one pull up. Increase by one every minute. If you fail before 15 minutes is up, perform the number of burpees where you left off instead. Prowler Push 50yd push every 3 minutes (as heavy as possible) […]
Mini Time Trial For Time: 500m Row 400m Run 25 Man Makers (25/15#) 100 Double Unders These can be done in any order. Get warmed up and through each movement within the hour of class. Work/rest is up to you. Score for this WOD is total working time. __________ Strength Under Pressure Deadlift 5RM 5 […]
“Football Gone Bad” Three 1 minute rounds for time: 1. DB Thrusters (45/25#) 2. Box Jumps 20″ box 3. Push Ups 4. Double Unders 5. Calorie Row *Rest 1 minute between rounds **In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break […]